Choosing The Sports Nutrition Product That's Best For You
Jan 18 '05
The Bottom Line Don't be fooled by adverts and claims, do your own research before you buy and consume!
In this day and age people are finally starting to come around to the benefits of adapting a cleaner lifestyle. More people are hitting the gym, counting fat grams and passing up on second servings of mashed potatoes – but still, man cannot live on food alone. That's right, in order to get an edge on the "competition" you have two choices; a strict diet that incorporates nutritional sports supplements or anabolic steroids. Even if you choose the anabolic route, you will still have to diet down and exercise however the muscle growth will be intensified but at a price. You have to remember, everything comes with a price and I'm not taking a dollar amount. If you are going to spend hours at the gym exercising, lifting weights and doing cardio then you have to couple that with a sensible meal plan that will give you the energy to make it through the day without passing out but at the same time not consuming so much that it negates your workout efforts.
Choosing a sports nutrition product isn’t easy. With new items hitting the shelf on a weekly basis you really have to stay on top of what's out there, the new stuff and the claims that manufacturers are making. Some will say that if you purchase and take their product you will see dramatic results in a few weeks but you have to read the fine print on these adverts, especially when they have the before and after photo graphs of people. More often than not they will say “results not typical” in tiny print at the bottom of the page. That means that out of every hundred people that buy and consume a product, only 4 – 5 % will have these types of results and even that is being generous. So why do these products fail to deliver? Some need to be taken with other supplements to be 100% effective, others need a moderate amount of exercise to accompany it, and others are just flat out lying about what the product can do. This is where education comes in to play. You don’t have to have a doctorate degree in chemistry to know how certain supplements work or what they are used for. Know the basics of what will help you lose weight, gain weight, tone your muscles or even reduce your cholesterol levels and you’ll be ten steps ahead of everyone else at the gym.
The Basics
The very first thing you have to do before you start cleaning the products off the shelves at your local GNC is to ask yourself what you want to achieve. Weight loss? Muscle growth? Toned physique? Strength conditioning? This is where you need to make a decision because a vast majority of the products cater to one, but not all, the above choices. If you are trying to diet down and lose weight you wouldn’t want to purchase something that is for bulking up, same thing with those that are looking to build muscle and pack on the pounds, they wouldn’t benefit from something that has a thermogenic effect. Figuring out where you want to go and which nutritional and supplemental path to take is the first bold step towards building the body you always wanted. If you aren’t sure how to proceed or what you want to do with your body then you may want to consult a personal trainer or talk to someone at your gym that can help you start off the right way.
Check out some online sites that sell sport supplements and read some of the articles that they have available. A great site to check out is Worldwide Sport Supply, they have some great articles about things that they sell, how to properly use them and what might work best for you. The Vitamin Bin also offers more information than most sites but remember, come to your own conclusions about things and read about products before you make a purchase. If you already have a little knowledge of what you are looking for and the basics about supplements then you can check out some of the information at MuscleMaster. They are a great source of information but sometimes it’s not exactly for the person starting out in the fitness or body building world.
Protein Powders
Even within this supplement, there are many choices to be made. Some have a low carbohydrate and high protein content while others are purely for those looking to ingest as many grams of protein as possible. There are a few things to keep in mind, not everything that comes in a plastic tub will be a protein powder, some manufacturers make electrolyte-replenishing mixes that look almost identical to the protein kegs. Again, this all goes back to what you want to accomplish with your body. Those looking to lose weight should check out the low carbohydrate types of powders and use water or skim milk instead of juice or whole milk. Those looking to build muscle have more options but at the same more pitfalls. When packing on muscle you have to also remember that you are at risk of packing on excess fat as well. Establishing what you want to do with your body should be the first thing you do before you even think about buying supplements. For those just starting out protein powders might be nothing more than a waste of money. To grow you need to consume at least one and a half to two times your body weight in protein. This means that if you are 200 pounds you will need to eat 300 – 400 grams of protein a day. That might sound easy to do with food but you might spend your entire day cooking and eating it. That’s where you can slide in a shake or two through the day to keep the munchies away, get some energy and add some protein to your diet.
But with all the good comes the bad. You need to know what kind of protein powder you are consuming. Some are made from soy and others contain a milk or milk by product that could really mess you up if you are lactose intolerant. Take it from me, over the years I’ve become lactose intolerant and the last thing you want to do is consume eight to ten ounces of a protein drink that has a milk or milk byproduct in it. It might take good going down by you will pay the price for it in an hour or so. Unless you are in peak shape with a low body fat percentage most protein powders won’t benefit you. You are better off consuming real food like chicken, fish, tuna, cheese and meat than to sink twenty to thirty dollars into a keg or container of protein powder.
PRO: Easy to consume shakes, tons of flavors to choose from, portable.
CON: Hidden sugars, some taste like chalk, expensive.
Suggested products: MetRx Keto-Pro and Dymatize Supreme Whey Protein Vanilla
Meal Replacement Bars
Some people seem to think that by skipping a meal and having a replacement bar that they will magically wake up to see a transformed body. Sorry, if that were the case gyms would be out of business and Slim Fast drinks would be on clearance. Meal replacements bars are just that – bars that are nutritionally sound enough to replace an entire meal. These aren’t meant for a snack when you are hungry since the calories and carbohydrates are often on the high side. I have never been a huge fan of replacement bars because you just don’t get the ‘full’ feeling and just like Chinese food – you are hungry 20 minutes after you’ve eaten. I would much rather someone have a chicken breast or can of tuna than to wolf down a bar and not get much out of it. I’ve tried a lot of meal replacement bars and even the drinks that are so popular these days and in most cases I was either still hungry [even if I ate it really slow] or hungry an hour later. Meal replacements are great for people who have health issues that prevent them from eating standard meals or those who can sacrifice having 200 – 300 extra calories in their diet. But, like I said, in most cases you are better off grabbing a chicken breast, salad or even a can of tuna.
PRO: Great for those on the go, inexpensive, portable.
CON: Wasted calories and carbs, hidden sugars, some taste like cardboard.
Protein Bars
They may look similar to the meal replacement bars but they really are worlds apart. Some of them are specialty bars; low carb, weight gainer, sugar free etc. It’s really important to read the label to see exactly what you are getting in exchange for the grams of protein. If you are trying to lose weight then try looking for ones that are lower in sugar or are low carb. If you are simply looking for something to increase the protein in your diet, then you have a lot of different options as far as manufacturers, flavors and sizes. Check out online sites that specialize in protein bars but be sure to read the labels to see exactly what you are getting and if it would be more beneficial to open a can of tuna or eat a chicken breast. If you are simply looking to add more protein to your diet and don’t care about carbs or calories then these bars are a great thing to have around but remember, you can’t live on them and if you have too many of them you will start to gain fat from all the sugar and carbs in them. This goes for the ones that are labeled low carb as well, they aren’t meant to be your only source of nutrition.
PRO: Great for those on the go, inexpensive, portable.
CON: Wasted calories, hidden sugars and carbs.
Suggested products: Power Bar Pria, Genisoy Xtreme Snack Bars and Labrada Lean Body Bar
Instant Energy
It used to be that you could buy products that contained ephedrine or ephedra at places like 7-11 or your local gas station but when they FDA cracked down on the distribution and sale of products containing these two items, people started to stockpile the products knowing that eventually the party would be over. It was over in mid 2003 when the FDA released their timetable for phasing out the sale of products that contained ephedrine or ephedra. This left companies seeking other herbs and supplements to blend together to create instant energy. Some come in a pill form, others in a liquid but all of them claim that they will make you feel like a tiger in the gym. What’s the downside? When that initial impact starts to wear off you will feel three to four times as tired as before you took it so you could be tempted to reach for a few more pills or another capful to avoid falling asleep. You’ll build up a tolerance to it and eventually will end up throwing a lot of money away because you will need more and more of it to stay awake or have the extra energy that’s needed to workout.
Another thing to consider when looking for an energy drink or supplement is the ingredients. Why bother to buy something from a company that only has one ingredient but has their label on it; consider buying from a website that sells the real deal and save some money. If you come across any website that says they have products that contain ephedra or ephedrine consider them a rip off artist or someone that is trying to sell bogus goods. There was a scam on eBay not too long ago where someone said he was selling bottles of Stacker 3 for $15.00 a piece. This is less than what they sold for when they were on the market and if he did indeed have them to sell, chances are they were outdated. He was eventually busted for ripping people off but most of the people that he did scam didn’t report him to eBay because they knew they were in the wrong in the first place for bidding on it.
PRO: A good pick me up, can help during longer workouts.
CON: Expensive, most don’t work very well, building up a tolerance.
Suggested products: Stacker 2, Gookinaid ERG Drink or Stacker 2 Ephedra Free
The Anabolic Factor
Look through any magazine that deals with body building and you will see the big names pimping products. If you honestly believe that these elite creatures reaches these levels of mass muscle quantity from drinks protein shakes or utilizing meal replacement bars then maybe you would be interested in a nice piece of land for sale in Florida. The truth of the matter is that without the pimping of products, these muscle monsters wouldn’t have the financial stability to ‘stay on’ [maintain their anabolic steroid use] their cycle and maintain their size. I am not saying any of this to discredit those that choose to use anabolic steroids, however there are some severe consequences to using them. Firstly, without a doctor’s prescription they are illegal to possess, sell or administer in the United States. While a low level crime, you could face a large fine or prison sentence if caught with a large quantity.
Imagine if you will a deflated tire with a small hole in it. The tire is able to function as long as it is repeatedly refilled with air, that is the same way anabolic steroids work. As long as you continue to use them you will be able to maintain the size and mass. You can look at losing between 25% – 35% of your mass, size and strength when you go off cycle as well as the possibility of depression and loss of libido. This is intensified if you don’t research your anabolic use prior to starting a cycle since some of it can be prevents with the use of certain drugs. Some body builders complain of ‘bacne’ as well. This is when you get outbreaks of acne on your back. This could also occur on the face, chest and buttocks. Then there’s gynecomastia to deal with. Gynecomastia is the development of fatty deposits around the nipple region. It is caused by the conversion of excess androgens (for example testosterone) into estrogen. Gyno as it’s commonly called is not experienced by all users and often is dose related (i.e. higher doses or abusive dosages) and unbeknownst to the layperson or uneducated user can be controlled by using drugs like Nolvadex and Arimadex which are drugs used for the treatment of breast cancer
Those that do not properly research anabolics fail to take into consideration the increase in estrogen levels, which results in breast tissue growth. This can further be intensified if a teen or young adult injects or consumes steroids since their receptor levels are heightened and their bodies are more sensitive to the introduction of estrogen. Long story short, unless you want to undergo surgery to have the growths removed, do your homework if this is the path you choose to follow. Obtaining anabolic steroids without a prescription is illegal in the United States [as well as other countries] and the penalty for possessing them is stiff. I am only providing information about what can happen if you choose to consume anabolic steroids as well as some of the possible side effects of them. I am not endorsing the use of steroids or saying that it is impossible to reach your peak without them. All I am saying is that you can’t look in a body building magazine and see 300 pound men with 5% body fat and think that they got that way from hard work and taking a certain kind of over the counter product. Set realistic goals for yourself and you will succeed. Aim to look like a pro and you will be disappointed.
The Bottom Line
When it comes to picking out the right sports supplement for you it’s never an easy thing to do. Manufacturers inflate their claims, most items aren’t controlled by the FDA and the claims that they make aren’t verified or proven to be true. It’s because of this that so many fly by night companies hit the scene, make outrageous claims then disappear with your money. No, they don’t move to some island somewhere and retire rich. They simply fade away for a few months then come back with some new product that is essentially bunk. If you are confused about which products work don’t be afraid to ask people that go to your gym. Most of the time they are more than happy to tell you what worked and what didn’t but don’t fall for the sales pitch you might get at the front counter if your gym sells supplements.
If you are serous about losing weight, building muscle or just getting in better shape then set a realistic goal for yourself and don’t be afraid to ask for help. Having someone that can support you through the times when your muscles don’t seem to grow or you are stuck at a certain weight level will make the tough times a little easier to cope with. Above all, be happy with yourself and who you are. Even if you don’t succeed at first, you are still busting your butt trying. You didn’t gain that extra ten or twenty pounds in a month so don’t expect to lose it in that amount of time.
As always, thanks for the read!
~^V^~ Freak ~^V^~
© 2005 Freak369
Other sport related editorials …
Sport Supplement & Bodybuilding Dictionary - What You Need To Know In Order To Grow
How to Buy Nutrition Bars
How To Choose A Health Club
Choosing a Sports Bra
How To Choose A Fat Burning Formula
What Should You Know About The Zone Brand
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